For those into the Cohen Lifestyle Diet Im sure by now youre running out of recipes.. and like me, a fellow food lover, with all the restrictions.. this is just not right..
For those already in Cohen Lifestyle Diet, kindly base your allowance as written in your personal program and you should know the restrictions. The main weight of the protein and vegetables is omitted but do base it on your program. To know more on the Cohen lifestyle diet. Visit http://www.cohenlifestyle.com.ph
A note on this dish. Lapu Lapu is best steamed as a whole fish, but due to weight allowance restrictions I already have our fish suki cut and fillet it. Fresh fish is best, there is no way around cooking good food if to begin with your primary ingredient (fish) is not fresh. Look for the freshest fish you can find given your budget. Frozen fish any longer than 3 days from the time you bought it at the market is not going to taste as prime. This recipe I’ll be elaborating is not 100% cohen lifestyle diet friendly. Its cooked to appeal to “normal” diners or those in transition to low salt diet yet still maintaining a good and appetizing taste.
To make this dish 100% cohen lifestyle diet friendly, REMOVE from the ingredients the following:
No Sesame Oil
No Soy Sauce
Based on http://www.myfitnesspal.com this dish contains only the following:
430 Calories 25 Carbs 1 Fat 13 Protein
The following are the ingredients and instructions in preparing the Steamed Lapu Lapu & Spinach with Roasted Vegetables.
Lapu Lapu Fillet
Half Large White Onion
1/2 cup Bell Pepper
2 Teaspoon Minced Garlic
1 Tablesoon Olive Oil
2 Teaspoon Kikoman Light Soy Sauce
3 Teaspoon Sesame oil
1) Wash Fish and drain water. Place fish on approx 8″ x 8″ aluminum foil. Season with Pepper (no salt yet). Squeeze 1/2 lemon on top. Expect juices to drain but still should be inside the foil. Pour 1 teaspoon sesame oil. Slice lemon to have 2 thin slices. Place lemon slices on top. Wrap foil and entirely enclose fish.
You can actually just steam the fish directly without the foil, I choose to steam the fish with foil to retain lemon juice.
2) Steam at low heat 15 minutes. In the same steamer place spinach and steam for not more than 8 minutes
4) Slice onion in half. Do not peel. Slice Bell pepper. Slice tomatoes. Place in ceramic or oven capable plate. Pour in 1 teastpoon olive oil on Tomato, bell pepper. Place inside oven and roast it at 200 degrees 20 minutes
5) Steam spinach add salt and pepper to taste.
5) Prepare pan in low heat. Pour 2 teaspoon of olive oil. Place 2 teaspoon of minced garlic . Careful in unwrapping the steamed fish as it is hot and careful not to spill those precious delicious juice Pour in juices from the steamed fish. Pour in 2 teastpoon of sesame oil. Pour in 2 teaspoon of Kikoman Light soy sauce. (optional to taste.. add 2 tablespoon of water, add 1 packet of splenda)
6) Plate the fish and pour in pan sauce on top of the fish. Plate the spinach and roast vegetables.
Why I like roasted vegetables.. if kaya ng ihaw much better. Tomato and onions gets to share its sweetness best when roasted or broiled. It just complements the light dish.
Try it and hit me up on how it tastes. You can replace lapu lapu fillet with Dory (not cohen friendly), tilapia fillet, and sea bass.